1

votes

Good kettle bell workout for girls?

Answered on August 19, 2014
Created September 21, 2012 at 9:26 PM

I dance daily from 10AM-12PM and 5PM-9PM. I have been lifting weights and kettle bells recently with a trainer at the gym, but going there takes a big chunk out of my day, as my apartment is only blocks from my dance studio but the gym is miles. I recently bought 3 pairs of kettle bells from 10-30lbs, and was wondering if anyone has a good routine for girls to do 3-4 days a week. The reason is because I am just going to leave the Kbs at my studio and do them after class so I don't have to waste part of my day commuting to a crowded gym where all I pretty much use there is the kettle bells anyways. Do you have a good routine you could write or recommend me for basic toning and staying fit? I am healthy and active, 21, 5'4" and 120lbs.

merci beaucoup :)

Oh and P.S. thank you also for the wonderful responses on my last two questions. You guys are so friendly to newbies here!

81181cab058dd652659e4bb2e6f25843

(528)

on September 24, 2012
at 05:42 PM

Not wanting to get "jacked".... it's a non issue. (most) females simply lack the hormonal levels needed to get anywhere near jacked. Many men spend thousands of dollars and years in the gym striving for any and every size gain to slow or little avail, she certainly won't stumble upon 30 lbs of muscle on accident. This type of fear is pervasive with women and needs to be irradicated as it filters some of the best movements and routines from the thoughts of many gym-goeing women before they even tie their sneakers.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on September 24, 2012
at 05:17 PM

cbucker... I agree. Princess is asking for a workout for 'girls' but it seems like she wants to get stong- by using kettle bells. Maybe she doesn't want to get jacked which is fair enough, many women have a fear of becoming too muscular, but personally I find getting stronger to be very uplifting to my spirit. This question leads me to ask are women trying to limit themselves to fit what we have been conditioned to think is the 'girl' body?Is a 'girl' workout less strenous, weaker, or less intense?Or is this simply a matter of starting out with kettlebells and wanting a simpler starting point?

81181cab058dd652659e4bb2e6f25843

(528)

on September 24, 2012
at 01:29 PM

LikesLardinMayo, My experience also tells me that it's always summer at the beach (since summer is the only time I've gona there, therefore the only season I've experienced) obviously my experience is unreliable in that matter just as yours is with Crossfit. It's nice to have experience concur with scientifically verified notions but when they diverge an appeal to science > appeal to experience anyday.

40befdb27ebc5f02993523f3625bc8c5

on September 22, 2012
at 03:19 PM

Thank you very much for the resources. These look perfect!

9f54852ea376e8e416356f547611e052

(2957)

on September 22, 2012
at 12:22 AM

Next you're going to tell us how women should tone, and men bulk up? Hint: it's the same thing.

77877f762c40637911396daa19b53094

(78467)

on September 21, 2012
at 11:38 PM

This has not been my experience. Look at what crossfit style workouts do to most men, makes them skinny and sorta/kinda/maybe a bit strong and doesn't get them particularly lean. The women butch-out and get really muscley.

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 10:27 PM

Thank you Christine, but truthfully that's a little too unpredictable for what I am comfortable with at this level. BUt I bookmarked the page for when I'm more experienced. You're obviously just too hardcore for me ;)

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 10:24 PM

OMG no that sounds terrific. I'd feel more comfortable doing it to a video so I know I have the right form and technique down. Thank you for the recommendation and I will take a look :)

235b077872243d4ee5796c6ace3c0970

(564)

on September 21, 2012
at 09:58 PM

That's what I currently do, in the spirit of HIIT.

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 09:42 PM

Thank you sweetheart. Would you suggest i do them in intervals? Like 30-40 seconds on followed by 30 seconds off?

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10 Answers

best answer

1
B2027498e3cbbf37708f1c120a0c8142

(105)

on September 22, 2012
at 11:45 AM

MyOMytv.com and Rocofit.com... these girls do kettlebells and they have some good workout routines for beginners to advanced.

40befdb27ebc5f02993523f3625bc8c5

on September 22, 2012
at 03:19 PM

Thank you very much for the resources. These look perfect!

4
4d326d5e1b9c05d5b6338d8df633d4cd

(45)

on September 21, 2012
at 10:07 PM

Check out Marianne Kane. http://www.myomytv.com/

2
0e1e1fb7cb5ba898eed1976f988cdc37

on September 22, 2012
at 03:49 AM

I am 5'3" 123 lbs and I do 2-3 sets of: Deadlift 12 reps- 50 lbs; Front squat 10 reps- 35 lbs; Lunge forward and backeard 10 reps each leg- 12 lbs; Get ups 5 reps per side- 12 lbs; Windmills 10 reps per side- 12 lbs; Push-ups 10 reps; Swings 10-15 reps- 50 lbs; Snatches 10 reps per side- 12 lbs.

You could use the 30 for swings, deadlift, and squat. Use smaller weight if not use to this type of workout. I can squat 155 lbs but this workout with the 50 makes me more sore. If you want to do this 3-4 days a week back off on the weight at first so you can walk the next day. ;) have fun!

2
E2db1519690001648433e8109eb2c013

on September 22, 2012
at 12:15 AM

Check out Tracy Reifkind's book on the Swing, also her blog.

Both sources will give you a lifetime's worth of progressions and ideas. Especially, but not entirely focussed on the swing.

Tsatsouline's Enter the Kettlebell is another good book/DVD which includes a foundation reccomendation built around the 2 hand swing and the Get-up.

The Chronicles of Strength web site also posts lots of suggestions for complexes (circuits) etc.

Do be sure that you understand technique. REALLY. All the sources above have good information. Compare them all and you'll have more input that you would get from just one.

2
77877f762c40637911396daa19b53094

(78467)

on September 21, 2012
at 11:40 PM

Can I suggest you throw in some pushups, maybe using the Kettlebells as push up handles? My experience with lots of KB swings is a lot of posterior chain work and very little development to balance that out.

2
81181cab058dd652659e4bb2e6f25843

(528)

on September 21, 2012
at 11:16 PM

I don't have an answer per-se but here goes...workouts for girls vs workouts for boys don't exist there are just quality workouts and movements and less quality ones. The same quality workout will be just as good for a girl as a boy. General toning or any kind of toning for that matter also doesn't exist, the only way to get more 'tone' or definition in an area is to lose the fat covering it.

bent over rows thrusters romanian deadlift squat thrusts (probably want to do these without the kettlebells for stability though)

3 sets of 8-12 reps going through all the movements in order before a 1 min rest. its quick, simple and will have your heart pounding... promise.

best of luck.

9f54852ea376e8e416356f547611e052

(2957)

on September 22, 2012
at 12:22 AM

Next you're going to tell us how women should tone, and men bulk up? Hint: it's the same thing.

77877f762c40637911396daa19b53094

(78467)

on September 21, 2012
at 11:38 PM

This has not been my experience. Look at what crossfit style workouts do to most men, makes them skinny and sorta/kinda/maybe a bit strong and doesn't get them particularly lean. The women butch-out and get really muscley.

81181cab058dd652659e4bb2e6f25843

(528)

on September 24, 2012
at 01:29 PM

LikesLardinMayo, My experience also tells me that it's always summer at the beach (since summer is the only time I've gona there, therefore the only season I've experienced) obviously my experience is unreliable in that matter just as yours is with Crossfit. It's nice to have experience concur with scientifically verified notions but when they diverge an appeal to science > appeal to experience anyday.

81181cab058dd652659e4bb2e6f25843

(528)

on September 24, 2012
at 05:42 PM

Not wanting to get "jacked".... it's a non issue. (most) females simply lack the hormonal levels needed to get anywhere near jacked. Many men spend thousands of dollars and years in the gym striving for any and every size gain to slow or little avail, she certainly won't stumble upon 30 lbs of muscle on accident. This type of fear is pervasive with women and needs to be irradicated as it filters some of the best movements and routines from the thoughts of many gym-goeing women before they even tie their sneakers.

D1728f99db66ff91d695a6df5cd38b02

(1368)

on September 24, 2012
at 05:17 PM

cbucker... I agree. Princess is asking for a workout for 'girls' but it seems like she wants to get stong- by using kettle bells. Maybe she doesn't want to get jacked which is fair enough, many women have a fear of becoming too muscular, but personally I find getting stronger to be very uplifting to my spirit. This question leads me to ask are women trying to limit themselves to fit what we have been conditioned to think is the 'girl' body?Is a 'girl' workout less strenous, weaker, or less intense?Or is this simply a matter of starting out with kettlebells and wanting a simpler starting point?

2
78964c5cc470f86a5897db8e1ce8e6f9

on September 21, 2012
at 10:19 PM

My Crossfit gym publishes their workouts online, including those for the kettlebell class. http://crossfitkettlebell.blogspot.com/ They tend to incorporate some strongman/"underground strength" movements too, but you can also modify or skip workouts that use equipment you don't have.

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 10:27 PM

Thank you Christine, but truthfully that's a little too unpredictable for what I am comfortable with at this level. BUt I bookmarked the page for when I'm more experienced. You're obviously just too hardcore for me ;)

2
980a08fc871f83f803191278d1a8c3c3

(531)

on September 21, 2012
at 09:46 PM

Hi there!i know a lot of people around here aren't wild about working out to a DVD but I had to comment here- I LOVE Lauren Brooks' DVDs. I have been doing her Ultimate Body Sculpt & Conditioning with Kettlebells Vol 1 every other day for a year. It is $40 (amazon.com) but so worth it- it's the best, by far. Lauren is a certified kettlebell instructor, awesome form, and the workout is 40 minutes and hardcore. There is also a 12 minute workout. So worth it!!!

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 10:24 PM

OMG no that sounds terrific. I'd feel more comfortable doing it to a video so I know I have the right form and technique down. Thank you for the recommendation and I will take a look :)

2
235b077872243d4ee5796c6ace3c0970

on September 21, 2012
at 09:34 PM

Yes! I love doing swings (one-/two-armed) and squats; squats will work your abs and legs like you wouldn't believe. Cleans are also great, but I'd suggest doing them with a lighter kettlebell; if I try with 20 lbs., my forearms will bruise. I'll do all of these things for 15-30 minutes with short breaks when I need them. Good luck!

40befdb27ebc5f02993523f3625bc8c5

on September 21, 2012
at 09:42 PM

Thank you sweetheart. Would you suggest i do them in intervals? Like 30-40 seconds on followed by 30 seconds off?

235b077872243d4ee5796c6ace3c0970

(564)

on September 21, 2012
at 09:58 PM

That's what I currently do, in the spirit of HIIT.

1
74d4a8548c2cd55eec4c13a7380711c1

on September 22, 2012
at 02:36 AM

I read Kettlebells for Dummies...after that I've been hooked ever since.

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